New Cycle Overview
Monday
E90s x 10 Sets:
-Clean + Front Squat + Jerk
*start moderate, end heavy but form-focused
+
“Wonder Bar”
AMRAP 8:00
-1…2…3… Shoulder-to-Overhead 135/95lb
-15/12 Row Cals
+
[8:00 Clock]
-1:00 Around-the-World Plank (15s / side)
-0:30 Dead Hang
-0:15 Ring Support Hold*
*scale to toes-on-floor
Tuesday
E2M x 8 Sets:
-4 Burpee Over DB
-8 DB FR Lunge
-Max DB Snatches, Until 1:00 Mark
*perform entire interval with same arm
*switch arms each round (4 ea)
+
E2M x 8 Sets:
-8 KB Bench Press
-Max KB Deadlift, Until 1:00 Mark
+
[10:00 Clock] Quality-Focused Rounds
-30s Jump Rope Practice (choice)
-15s Handstand Hold
-8 Strict Knees-to-Elbows*
*scale to knees over hips
Wednesday
[0:00-13:00]
-15/12 Calorie Erg
-3 Hang Power Snatch; empty bar
-6 Cossack Squats
[13:00-26:00]
-10/8 Calorie Erg
-4 OHS; empty bar
-4 Kipping Pull-Ups*
*Rx+ = kPU, kCTB, kBMU (rounds 1,2,3) then kRMU in remainder
+
EMOM 15: 2 Hang Snatch
+
Barbell Shrugs: Accumulate 100 at final snatch weight
Thursday
12:00 Clock @ 60% Effort
-800m Run
-Max Row Cals, in Remainder
+
[15:00 Clock]
Handstand Skill Work
+
E90s x 10 Sets: (5 Each)
1) 8 KB Goblet Rear-Leg Elevated Split Squat / leg
2) 8 KB Single Arm Strict Press / arm
Friday
AMRAP 6:00
-10/7 Calorie AirBike
-10 DB Hang Clean & Jerk 50/35lb
(Rest 4:00)
AMRAP 6:00
-10/8 Calorie Row
-6 Toes-to-Bar
(Rest 4:00)
AMRAP 6:00
-10/7 Calorie AirBike
-10 DB Step-Up 50/35lb, 24/20″
(Rest 4:00)
AMRAP 6:00
-10/8 Calorie Row
-1 Rope Climb
Saturday
(Team Throwdown)
Team “Fight Gone Bad”
(1 Person Works At A Time)
5 Rounds for Total Reps (30:00)
-1:00 Wall Balls 20/14lb, 10/9ft
-1:00 Sumo Deadlift High Pulls 75/55lb
-1:00 Box Jumps 20″ (M&F)
-1:00 Push Press 75/55lb
-1:00 Row Calories
-1:00 Rest
Vegetables
At Any Point This Week
Accumulate; as you see fit
-1:00 L-Sit
-50 Band Pull Apart
-50 Back-to-Wall Tib Raise
-50 Bulgarian Ring Rows; easy angle
Please keep in mind that your coach will help you adjust the workout to variations of movements which are appropriate for you, allowing you to maximize your workout and long-term progress.